Crow's Workout Compilation Thread

[Crow]

Some of you may know me, and some not, but I have been giving out diet and exercise advice around here for quite a while since I first started coming here. Since I have gotten so many requests, and since I only have so much time, I thought I would start a compilation thread for the workout programs I have been putting together for people. I will post them up as I have time, just in case somebody else may have some use for them.

Anyways, that's about it, so I'll start the index here:

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Victor Thorian's Power-Builder with Extra Geek

Victor's workout program is designed to build explosive strength (work/time), and focuses on olympic lifts utilizing the core out to the extremeties. Great for improving mid-line stabilization, balance, and power. The workout uses dice to select from a stable of workouts to keep the exercises varied and relatively unpredictable.

4-day Workout
Average workout time: 15-30 minutes

This workout requires a d12 (finally a use for that thing), d10, d8, and d6. Here's how it works:

You have twelve exercises. Look at the list and mentally number them from top to bottom.

You will be working out on a 4-day cycle (ideal for 4 days per week, split however is convenient, though 2 on, 1 off, 2 on, 2 off is preferable.

The first day, you will roll the d12 twice. Whatever two numbers come up, you will do the workouts that corrospond with those numbers that day. So if you roll a 2 and a 7, you do whatever is listed as exercise 2 and exercise 7. Do the exercises in the order in which you rolled them, and if a number comes up twice, roll again. No duplicates =) Cross off those exercises.

The next day, you will have only 10 eligible exercises. Renumber the exercises top to bottom, skipping the 2 you did the previous day. Roll the d10 twice...you probably get it by now.

Third day, roll the d8 twice.

Fourth day, roll the d6 twice.

On the next 4 day cycle, all the exercises are eligible again, and you begin with the d12 again.

Here are the exercises:

6-6-6-6 Back Squat (http://media.crossfit.com/cf-video/backsquat.mpg)
50 Box Jumps (http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariations.wmv)
3-3-3-3 Clean & Jerk (http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv)
6-6-6-6 Clean (http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv)
50 Dips (http://media.crossfit.com/cf-video/dips.wmv)
6-6-6-6 Front Squat (http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv)
3-3-3-3 Hang Clean (http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.wmv)
5-5-5-5 Jerk (http://media.crossfit.com/cf-video/cfj-nov-05/jerk.wmv)
25 L-Pull-ups (http://media.crossfit.com/cf-video/L-pull-up.wmv)
5-5-5-5 Push Press (http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv)
75 Push-ups (http://media.crossfit.com/cf-video/CrossFit_PushupStandards.wmv)
3-mile Run

Use the videos to get a good idea of how you are supposed to do the exercise. Practice the movements with light to moderate load until you are ready to go heavier.

For exercises that require weights, use a weight that you can handle for the number of reps listed. You want the last rep to be near-failure. For the box jumps, use a bench or any other stable object which is at a height that you can jump.

Exercises listed with multiple reps seperated by a dash ( 2-2-2-2-2 ) indicate that you will rest between sets. So in the example, 2 reps, put the weight down and rest, 2 reps, and so on.

Rest in between your two rolled exercises and anywhere where it is specified (like in the example above). Rest periods should be at least 1 minute, but no more than 2 minutes.

If you find yourself unable to complete the suggested repetitions of a weighted exercise, you need to lower your load. If you find yourself unable to finish the suggested repetitions of a bodyweight exercise (pull-ups, dips, push-ups), take a short breather and then keep going.

Always strive to keep your form good.

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Theli's No Time, No Equipment, No Problem

Theli's workout is designed to make good use of time, and consists of bodyweight exercises to compensate for a lack of equipment. The original had 2 minute rest periods, which is the one I have spoilered. After getting used to this workout, I would recommend shortening rest periods to only 1 minute, and increasing sets to 7 per exercise. *For a real challenge, use a 2 minute/1 minute format for 5 sets*

5-day Workout
Workout time: 13 minutes

This workout is comprised of failure sets. The way they work is simple. You perform the exercise for the first time listed, followed by resting for the second time listed. So a push-up workout of "1 min/2 min, 5 sets", would mean 1 minute of continued push-ups followed by 2 minutes of rest before starting the next minute of push-ups. Once you have performed 5 minutes of push-ups, you are finished.

If you find yourself unable to continue during an exercise (failure), take a short break and then continue. A short break. Not a vacation. The clock is constantly running, and you want to accomplish as many reps as possible within the space of a minute.

Day 1 - Squats (http://media.crossfit.com/cf-video/air2boxsquat.wmv)

1 min/2 min, 5 sets

Day 2 - Push-ups (http://media.crossfit.com/cf-video/CrossFit_PushupStandards.wmv)

1 min/2 min, 5 sets

Day 3 - Chair Dips - Position two chairs roughly shoulder-width apart and place one hand on each chair such that your hands are just behind your body. Keeping your legs straight with your heels on the floor in front of you, lower yourself between the two chairs, descending as far as is comfortable (your body will be shapped like an "L" if you were looking from the side). Proceed to raise yourself back up, until your elbows are fully extended. To increase difficulty, place your feet on a raised object and lower your bottom below the level of your feet.

1 min/2 min, 5 sets

Day 4 - Sit-ups - Lay on the floor with your knees bent with your feet either held in place by a partner or an object. Place your hands behind your head (or cupped on your ears), and raise your body until your shoulders are directly above your hips. Lower your body, and repeat.

1 min/2 min, 5 sets

Day 5 - Burpees (http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv) - Clap your hands together at the top of each jump.

1 min/2 min, 5 sets

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ObsidianRose's Six Weeks to Live (Obsidian Roses for my Coffin Mix)

ObsidianRose's workout is a 6-week "train-up" program designed for a relative beginner. It utilizes running on each day, coupled with bodyweight drills of varying intensity. This workout is excellent for everyday all-around health without needing to spend the money for a gym membership. You will gain strength and stamina (especially if you add pull-ups), will not get big, but will become leaner and faster. ObsidianRose's workout has a notable lack of pull-ups due to his not having a bar available. Pull-ups are one of the best exercises you can do, so if you can, I recommend adding Pull-ups to the stable of bodyweight exercises if you can. Insert them between Sit-ups and Squats.

3-day Workout
Average workout time: 1 hour or less

This workout consists of 20/40's, failure sets, and circuit cals, as well as some running/sprinting. The workout is a three-day workout, split as you see fit (though I reccommend a Work-Rest-Work-Rest-Work split).

First, the exercises:

20/40's: Perform as many reps as possible within a 20-second period, followed by a 40 secound rest before starting the next set. The goal is explosive ability, so you want to really push and get as many reps as you can into each set. Don't pace yourself. Go all-out.

Failure Sets: These are prescribed in a time/time format. Perform the exercise continuously for a period equal to the first time listed, followed by rest equal to the second time listed before beginning the next set. If you are unable to perform the exercise continuously, take a short rest (not a vacation), preferably in the "up" position for whichever exercise you are doing, and then continue until the time is up.

Circuit Cals: Perform each exercise listed (in the order listed) for the prescribed amount of time. After you complete one exercise, proceed to the next with no rest in between. Perform the entite circuit for the listed number of rounds.

LSD (Running): This means "Long, Slow, Distance". Run a comfortable pace for the time listed. A good way to do this if you don't live near a track is to run "out" from your start point for half the time, and then back (Sometimes this will lead to you finishing undertime or overtime...that's ok.). Run at a pace that you can maintain for the entire duration. If you end up having to stop and walk, you are running too fast for this exercise.

Sprints (Running): Exactly what it sounds like. There are two ways you can do this; By distance or by time. Distance is sometimes hard to do if you don't have a track, or exact distances mapped out, and involves sprinting a specified distance for the best time possible. Time you can do anywhere you can run, and involves trying to sprint the greatest distance within a specified time frame. For this workout, the format will be the Time format. Sprint as far as you possibly can in the specified time, followed by a slow jog or walk for the same specified time, before beginning the next sprint.

Fartlek (Running): "Speed Game". The fartlek lasts for a specified time, during which, you will alternate between sprinting and jogging at random intervals. You will sprint as short as 50 meters, or as long as 800 meters, and jog as little as 50 meters, up out to 800 meters. The way it works, is that when you begin your initial sprint, you look ahead and pick a feature completely at random. This can be a fire hydrant, a corner, a picket fence, anything. You will sprint the entire way to the feature, and once you get there, will switch to jogging and select another feature at random. You will continue this pattern, switching between sprinting and jogging for the entire time specified.

Second, the cals:

For 20/40's, Failure Sets, and Circuit Cals, you will do each of these exercises in this order for the specified number of sets. So a workout prescribing 20/40's for 3 sets is actually 9 sets. 3 of each exercise.

For 20/40's and Failure Sets, you will complete all sets of each exercise before moving to the next exercise. For Circuit Cals, you will complete one set of the exercise and then proceed to the next one, but will return to the first exercise at the start of the next round.

Push-ups - Start with arms locked, body planked. Lower yourself until your elbows are at least at a 90-degree angle and then raise yourself again.

Sit-ups - Start with your feet held down somehow, legs bent, back flat on the ground. With your hands behind your head, or cupped over your ears, raise your upper-body until your shoulders are directly over your hips before lowering yourself again.

Squats - Start standing, feet shoulder-width apart. Lower yourself until your but drops below your knees (or your thighs are parallel to the floor). As you lower yourself, extend your arms directly out in front of you. Once you have completed the squat, raise yourself again.

Now, the workout:

Week 1

Day 1: Sprint 30sec x4 sets, 20/40's x3 sets
Day 2: LSD 12min, Failure 1min/2min x3 sets
Day 3: Fartlek 5min, Circuit Cals 20sec x3 sets

Week 2

Day 1: LSD 15min, Failure 1min/2min x3 sets
Day 2: Fartlek 6min, Circuit Cals 20sec x3 sets
Day 3: Sprint 30 sec x5 sets, 20/40's x3 sets

Week 3

Day 1: Fartlek 7min, Circuit Cals 20sec x4 sets
Day 2: Sprint 30sec x6 sets, 20/40's x4 sets
Day 3: LSD 15min, Failure 1:30min/2min x3 sets

Week 4

Day 1: Sprint 45sec x4 sets, 20/40's x5 sets
Day 2: LSD 18min, Failure 1:30min/2min x3 sets
Day 3: Fartlek 8min, Circuit Cals 30sec x3 sets

Week 5

Day 1: LSD 20min, Failure 1:30min/2min x4 sets
Day 2: Fartlek 9min, Circuit Cals 30sec x4 sets
Day 3: Sprint 45sec x5 sets, 20/40's 6 sets

Week 6

Day 1: Fartlek 10min, Circuit Cals 30sec x6 sets
Day 2: Sprint 1min x4 sets, 20/40's x7 sets
Day 3: LSD 24min, Failure 2min/2min x3 sets

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Crow's 5-Card Stud

This is a workout that I came up with as a little experiment while bored here at the forums. I wanted to make something that could be done quickly with no equipment, but that most of all had an element of randomness about it. Basically a workout that could be extremely hard or very easy with little warning. This is a good "wake-up and go" exercise for people who don't like to get bogged down in a set routine, or need a break from their regular workout program. Don't feel like going to the gym today? Just deal a quick hand and bust it out right there. Also makes for a good group workout...possibilities abound.

Single-day Workout
Workout time: Usually short. Sometimes quite long.

The only equipment required for this workout is a standard deck of playing cards. Before the workout, you deal yourself 5 cards (your hand), which will determine your workout for the day. You determine your workout as follows:

- Spades = sit-ups
- Diamonds = dips (chair dips)
- Clubs = push-ups
- Hearts = squats

Whatever number is on the card is the number of repetitions you will do of that exercise. Face cards (and aces) are special, with;

- Jacks = 20 reps
- Queens = 30 reps
- Kings = 40 reps
- Aces = 50 reps

Depending on your hand, you may have to do everything more than once, as follows;

- No pairs (just high card) = 1 round
- One pair = 2 rounds
- Two pair = 3 rounds
- Three of a kind = 4 rounds
- Straight = 5 rounds
- Flush = 6 rounds
- Full house = 7 rounds
- Four of a kind = 8 rounds
- Straight flush = 9 rounds

I don't suggest playing 5 card draw or 7-card stud with this workout! So for example, if I deal the following hand;

5 hearts
8 diamonds
8 spades
jack clubs
king spades

I will be doing;

5 squats
8 dips
8 sit-ups
20 push-ups
40 sit-ups

Because I got a pair (the pair of 8's), I will do that circuit twice in a row. Simple as that.

I hope somebody finds this useful. It was fun making it up.

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ChronicLunacy's Pack Mule

This workout was made to fill a need for a workout program that would not require a gym. Goals were weight loss, and as always, muscle. Instead of traditional weights, it utilizes a backpack filled with 25 lbs. of gravel, books, junk, whatever. Using the pack with traditional bodyweight exercises puts more load on the muscles, while still giving you the benefit of the standard exercise. This particular program was created with an assumed 1-minute max rep of 20-30. If you can bang out 50 or more push-ups in a minute, use a 50 lb. pack instead of the 25 lb. one.

3-day Workout
Average workout time: 40-45 minutes

This workout will require a backpack, 25 pounds of material to stuff the backpack with, two chairs (or something else to place your hands on for chair dips), and an object roughly two feet high (a couch or another chair works) to place your feet on (for chair dips). You will also need some good running shoes.

For the thrusters, you will use your weighted backpack in place of a barbell. When designated, on your chair dips, your pack will rest on your lap. Be sure that you lower yourself such that your elbows reach a 90-degree angle before raising your body again. Rest your feet on an object roughly 2 feet high (another chair, or a couch is fine) during all dips. If a set reads "x failure", then you perform that exercise until you can no longer physically complete a good-form repetition. On your run, run at a pace that you can maintain for the entire 20 minutes. Don't wear the pack on your run.

Day 1

Pack Push-ups (http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.wmv) (pack on back) 3 sets x 30 reps
Push-ups (no pack) 3 sets x failure
Air Squats (http://media.crossfit.com/cf-video/air2boxsquat.wmv) 1 set x 30 reps
Sit-ups (hands behind head) 1 set x failure
Sit-ups (hands crossed over chest) 1 set x failure

Run 20 minutes (10 out, 10 back)

Day 2

Pack Squats (pack on back) 4 sets x 30 reps
Air Squats (no pack) 2 sets x 30 reps
Pack Thrusters (http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv) (replace barbell with pack) 2 sets x 30 reps
Sit-ups (hands behind head) 1 set x failure
Sit-ups (hands crossed over chest) 1 set x failure

Run 20 minutes

Day 3

Pack Chair Dips (pack on lap) 3 sets x 30 reps
Chair Dips (no pack) 3 sets x failure
Air Squats 1 set x 30 reps
Sit-ups (hands behind head) 1 set x failure
Sit-ups (hands crossed over chest) 1 set x failure

Run 20 minutes

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afroakuma's Pretty Boy

This workout is a weight-lifting routine that requires access to a some basic equipment which can easily be found in most gyms. A barbell, some dumbells, a bench, and an overhead cable machine to be precise. The workout targets the upper-body, with a dose of lower-body at the end of the week. Excellent for gaining muscle and building up your "pretty" muscles. Try to get a protein shake or high-protein meal soon after the workout for maximum gains.

4-day Workout
Average workout time: 30-35 minutes

This workout is a set-your-own-weight workout. The sets and reps are listed as (sets)x(reps). So for an exercise that lists "2x6", you will do two sets of six. Take approxamately 1 minute and 30 seconds of rest between each set. Sometimes you will need to switch weights around and will go over this time limit. This is ok.

When you select your weight, you want to choose a weight that will leave you near failure by the last rep. This will take some experimentation at first before you find an appropriate weight. A good rule of thumb is that if you can complete the lest rep, then you need to increase the weight a little.

There will be 4 workout days, you may do them in any order that you want, but I reccommend 2 on, 1 off, 2 on. The order of Chest, Back, day-off, Arms, Legs is a good one, though your milage may vary.

Day 1 - Chest

Dumbell Bench Press (http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Chest&Equip=Dumbbell&Isolation=&order=Name) (5th down), 4 sets [2x10, 2x6]
Dumbell Fly (http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Chest&Equip=Dumbbell&Isolation=&order=Name) (6th down), 3 sets [3x8]
Around the Worlds (http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Chest&Equip=Dumbbell&Isolation=&order=Name) (top), 3 sets [3x8]

Day 2 - Back

Lat Pulldown (http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Lats&Equip=Cable&Isolation=&order=Name) (8th down), 4 sets [2x10, 2x6]
Underhand Lat Pulldown (http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Lats) (9th down), 3 sets [3x8]
One-Arm Dumbell Row (http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Middle+Back&Equip=Dumbbell&Isolation=&order=Name) (4th down), 4 sets (2 each arm) [4x8]

Day 3 - Rest

Day 4 - Arms

Concentration Curl (http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Biceps&Equip=Dumbbell&Isolation=&order=Name) (3rd down), 4 sets (2 each arm) [1x10, 1x6]
Dumbell Bicep Curl (http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Biceps&Equip=Dumbbell&Isolation=&order=Name) (6th down), 3 sets [3x8]
Standing Dumbell Triceps Extension (http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&start=10&Name=&MainMuscle=Triceps&Equip=Dumbbell&Isolation=&order=Name) (3rd down), 4 sets [2x10, 2x6]
Cable Tricep Pushdown (http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&start=10&Name=&MainMuscle=Triceps&Equip=Cable&Isolation=&order=Name) (top), 4 sets [2x10, 2x6]

Day 5 - Legs

Deadlift (http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Quadriceps) (top), 4 sets [2x12, 2x8]
Barbell Squat (http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Quadriceps) (6th down), 4 sets [2x12, 2x8]
Dumbell Lunge (http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Quadriceps) (10th down), 3 sets [3x24]

That should keep you busy. If you have any questions, contact me directly. I hope this helps.

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Kalaska'Agathas' Control Your Own Destiny

This bodyweight/running program uses a sort of "incentive" system which determines the difficulty of each workout, and allows the program to grow somewhat with the client. This workout starts out hard and if the client works hard, can actually become slightly easier as the week goes on. However, a client who doesn't work hard will find that the difficulty actually increases with each day.

5-Day Workout
Average Workout Time: 30-35 minutes

For these workouts, you will need a timing device (stopwatch, phone, etc), your body, and some place to do pull-ups. A bar is preferable, but you can use pretty much anything that will support your weight, just use your imagination.

Day1

Your performance on this workout will ultimately decide the difficulty of the rest of the week's workouts. Push hard and record good times, and you will be rewarded with an easier workout tomorrow. Be careful though, because if you fail to push, and record slow times, tomorrow gets harder with each passing second.

Run 400m (timed)
rest 3 minutes
Run 400m (timed)
rest 3 minutes
Run 400m (timed)
rest 3 minutes
Run 400m (timed)
rest 3 minutes
Run 400m (timed)

Write down how long each 400m run took you to complete because we'll be using it on Day2.

Day2

This workout tests your capacity for sustained muscle output. You are trying to get as much done as possible with as few breaks as possible. Every time you stop, it makes tomorrow's workout more difficult, so strive for sustained output. Every time you quit...well, you'll see.

Perform pullups for <1st Day1 run time>
rest 3 minutes
Perform pushups for <2nd Day1 run time>
rest 3 minutes
Perform situps for <3rd Day1 run time>
rest 3 minutes
Perform squats for <4th Day1 run time>
rest 3 minutes
Perform burpees for <5th Day1 run time>

Count total sets performed for each exercise and write it down, you'll need it tomorrow.

For pullups, coming off of the bar counts as the end of a set. For pushups, dropping your your knees, or resting at the bottom counts as the end of a set (you may pause in the "up" position without ending the set). For situps, squats, and burpees, resting in any position for more than two breaths (2 inhale and 2 exhale) counts as the end of a set.

If this is too much of a pain to remember, just use the honor system. If it feels like you're resting, you ended the set.

Day3

This day will work on your ability to drive hard in bursts, building speed, power, and in this format, endurance. Faster 40 times will slightly reduce your workload for the next day.

Sprint 40m, followed by 30 seconds rest <total day2 sets> times.

Perform this workout with a continuously running timer. At the end of the workout, record the total time for all 40's and rest periods, and write it down for tomorrow.

Day4

This day will test your ability to keep your muscles moving, even as they tire. You will be rapidly changing between the 5 bodyweight exercises, trying to get as much work done as possible in limited time. There is no penalty for poor performance on this one, but don't let yourself slack. After all, why are you doing this in the first place, right?

Perform pullups, pushups, situps, squats, and burpees continuously for <total Day3 time>.

When you are unable to perform another pullup, begin doing pushups, when you are unable to perform another pushup, begin situps, etc. After burpees, start again with pullups.

Day5

This is more of a rest day than anything. Enjoy your reward and try to do even better next week.

Perform 30 seconds of pullups, pushups, situps, squats, and burpees, back-to-back (total 2:30).

Go for a light jog, walk, or hike lasting at least 20 minutes.

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Guidelines for Requesting a Workout Program

*** If you want an actual program, don't beat around the bush with it under the pretext of "general advice". Just cut to the chase and save me some time :smallwink:

*** I need to know what equipment you have access to. If you have a gym membership, the important things to look for are as follows;

- Olympic Bar
- Pull-up Bar
- Dumbells
- Medicine Ball

*** If you want a bodyweight program, I need some basic information as follows;

- Your 1 minute maximum push-ups
- Your 1 minute maximum sit-ups
- Your 1 minute maximum squats
- Your 1 minute maximum pull-ups

This gives me a good idea of your capabilities, so that I don't destroy you and at the same time don't give you a breezy workout. If you want a bodyweight workout, you may as well include this info the first time, since I will just ask you anyways before i can make a program. If you cannot physically perform one of these exercises (common for pull-ups) tell me and it will be all I need to know. For the pull-ups explain to me whether the problem is lack of equipment or lack of ability.

*** The same goes for a distance running or swimming program. Tell me;

- Your mile time (for running)
- Your 400 meter time (for swimming)
- How far or long you can keep going

If you don't know, or cannot physically perform 1 mile or 400 meters, just tell me and that will be all I need to know to get a program together for you.

*** That's all for now :smallsmile:

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I hope some of this will prove useful. As I said, I will add workouts as I make them.

[Crow]

Added Theli's workout.

[Purple Cloak]

While I want to get into shape, I must ask, what is your advise for lack of motervation towards doing things like this?
That after all is my bigist problem.

[xPANCAKEx]

find a form of excercise you will enjoy - if you "don't" enjoy any (a lie, your body releases endorphins during excercise), then pick the one you dislike the least.

I need to build up my triceps - any advice for stuff that preferably won't involve going to the gym?

[Crow]

While I want to get into shape, I must ask, what is your advise for lack of motervation towards doing things like this?
That after all is my bigist problem.

Don't do long workouts for one. 30 minutes of intense work is enough. Also, use frequent rest days so you don't get burned out. 2 on, 1 off, 2 on, 2 off is always easy to maintain. There will be days when you don't want to work out, no doubt about it. All you can do is to work out anyways. Make it a lifestyle choice, rather than just something you "have to do".

If you just can't get it going, I would seriously suggest taking up a sport. Join a league that plays once a week or so, and do exercises that will compliment your ability to play the sport. Even if you don't make it to the gym at all during the week, you will at least get to go run around for an hour once a week.


I need to build up my triceps - any advice for stuff that preferably won't involve going to the gym?

You can purchase dumbells rather affordably at wal-mart and focus on different forms of tricep extensions. Alternatively, you can do chair dips. With the chair dips, you want to make sure you don't lower yourself too far, and you don't lock out your arms when you go back up. This will put maximum load on the triceps (if you lower too far, your back takes over, and if you extend too far, your back takes over). Also try push-ups with your hands very close together. Lower all the way down, but don't lock out on the top again. Turn your palms outwards for extra tricep action.

[rubakhin]

The Couch-to-5K Running Plan (http://www.coolrunning.com/engine/2/2_3/181.shtml) is a really good workout for beginning runners. I started doing this awhile ago because I wanted to start doing parkour, but I wasn't running regularly at the time and needed to figure out how to gradually ease into it (especially since I have knee problems). Some parkour site linked to it for absolute beginners to running and it works really well.

[Bhu]

Okay how about this:

I'm 5'11", about 260 pounds (down from 305). I lost the weight due to creeping diabetes and blood pressure, but I need to lose more. I've never been below 230 (I am very barrel chested), and I cant seem to get below 260 now without giving up food. To complicate things I have mild arthritis in my neck and back, carpal tunnel in both wrists, and I seem to be very susceptible to muscle/tendon injuries. I also have Fibromyalgia, so I'm pretty much permanently tired and in pain. And I work 10-12 hour days. Every time I try working out to lose the weight I get hurt (at the moment I have a swollen knee, a torn chest muscle, and a strained shoulder muscle, and thats just from my job). I seem to have plenty of strength, but no cardio whatsoever, and quite frankly I'm unused to being in this position (much of the weight gain came after herniating a lumbar disc and cracking 3 thoracic vertebrae). I'd like to lose about 40 pounds, and not run out of breath just by walking up a flight of stairs.

Any advice?

[Victor Thorian]

What can I say, Crow is the best and the guide does indeed make a difference.
Onwards to physical perfection.

[Dallas-Dakota]

Exercise?
Noooooooooooooooooooooo.

(Nah, just kidding, though my good condition will be destroyed in the summer holidays, and never to come back, since I won't have to cycle as much in the next year)

[Crow]

Okay how about this:

I'm 5'11", about 260 pounds (down from 305). I lost the weight due to creeping diabetes and blood pressure, but I need to lose more. I've never been below 230 (I am very barrel chested), and I cant seem to get below 260 now without giving up food. To complicate things I have mild arthritis in my neck and back, carpal tunnel in both wrists, and I seem to be very susceptible to muscle/tendon injuries. I also have Fibromyalgia, so I'm pretty much permanently tired and in pain. And I work 10-12 hour days. Every time I try working out to lose the weight I get hurt (at the moment I have a swollen knee, a torn chest muscle, and a strained shoulder muscle, and thats just from my job). I seem to have plenty of strength, but no cardio whatsoever, and quite frankly I'm unused to being in this position (much of the weight gain came after herniating a lumbar disc and cracking 3 thoracic vertebrae). I'd like to lose about 40 pounds, and not run out of breath just by walking up a flight of stairs.

Any advice?

Have you thought about biking or swimming? In either case, I'd wait until your injuries are healed up. Working out with an injury is a big no-no (that I am guilty of).

With a bodyweight of 230, your body needs about 2530 calories per day to maintain it's weight without any exercise. With exercise (like a physically demanding job or moderate workout) it would need anywhere between 2800 and 3000. Even just standing for a couple hours per day will burn around 200 calories. If you can undershoot your body's daily caloric need by just 500 calories (not hard to do), you will usually lose about 1 pound per week.

With your injuries, you will have to watch your diet. You don't need to give up food, but just make good choices regarding the foods you do eat. Just remember that it is ok to cheat every once in a while. Cheating and eating something you really like is essential to not becoming burnt out on your diet. Just do it sparingly (I set aside my weekends for this...I still watch my diet, but just not so closely.). www.nutritiondata.com (http://www.nutritiondata.com) is a site I really like. You can get nutritional info for all sorts of foods and even entrees from fast-food restaurants. If counting calories is too much of a pain in the butt (It is the best way though), you can just stick to my favorite rule of thumb, which is when you go shopping, to just shop on the perimeter of the supermarket, and avoid the aisles.

I hope those injuries can heal up for you. If you haven't tried biking or swimming (especially swimming) for a workout routine, I would suggest giving it a try.

[valadil]

Oooh, free diet advice.

I'm 6'4" and around 300lbs. My body is really proficient at getting bigger, but I can't figure out how to get it to go any smaller. Like, whenever I get in the habit of going to the gym my arms and legs grow and my belly stays where it is. I enjoy lifting heavy things and dislike cardio, but I try to get through the cardio before I let myself onto the fun stuff. Weights are nice for us goal oriented, number loving gamers. I like machines where I can treat each weight as a level, and seeing how far I can get. The problem is that once I finish a machine or stop getting stronger at it I tend to get bored of it.

I usually walk a 1.5 miles in the evening after work, depending on the weather. It would be 5 miles, but there are some sketchy neighborhoods between home and work. I bought a bike for the commute too, but I'm still getting used to it (my knees are damaged from years of being 300lbs) and I don't think I could manage the hills between work and home yet. I hope to be biking in regularly by the end of the year though.

Oh and I even count calories. I only go above 2000 a day about once a week (though it's certainly possible that I'm not estimating portions and sizes correctly when I count).

So what am I doing wrong?

[Crow]

Oooh, free diet advice.

I'm 6'4" and around 300lbs. My body is really proficient at getting bigger, but I can't figure out how to get it to go any smaller. Like, whenever I get in the habit of going to the gym my arms and legs grow and my belly stays where it is. I enjoy lifting heavy things and dislike cardio, but I try to get through the cardio before I let myself onto the fun stuff. Weights are nice for us goal oriented, number loving gamers. I like machines where I can treat each weight as a level, and seeing how far I can get. The problem is that once I finish a machine or stop getting stronger at it I tend to get bored of it.

I usually walk a 1.5 miles in the evening after work, depending on the weather. It would be 5 miles, but there are some sketchy neighborhoods between home and work. I bought a bike for the commute too, but I'm still getting used to it (my knees are damaged from years of being 300lbs) and I don't think I could manage the hills between work and home yet. I hope to be biking in regularly by the end of the year though.

Oh and I even count calories. I only go above 2000 a day about once a week (though it's certainly possible that I'm not estimating portions and sizes correctly when I count).

So what am I doing wrong?

Your weight and your calories don't really add up. You might want to try measuring your portions for a week, just to make sure everything shakes out right. It's a pain, I know. That said, if you can replace some of your carbs with good fats and fiber, it will help. Carbs convert to fat really quickly. Don't go overboard though, they are still a good source of energy. I try to consume most of my carbs in the morning, and more good fats as the day goes on.

I would say go for it with the bike. You can always walk the hills, and it will give your buttocks a rest to hop off if you can't make it up. Walking is good, you could even try a more brisk pace if you find yourself sauntering along on your 1.5 mile walk.

Belly fat will be quite difficult to get rid of, at least it always has been for me and everyone I know. You can lean out doing weight training, but from what it sounds like you are doing, you are making it rough on yourself. It is really counter-productive to tray and gain muscle and lose fat at the same time. The training philosophies are completely opposed. You can make newby gains doing both, but you will quickly hit a wall as far as weightlifting is concerned. If you must have your weights, focus on more intense, short duration "cardio", like sprints and interval training.

It is far more effective to lean down, then train up, rather than train up and lean down, or do both at once.

Don't worry, your belly fat will be the last thing you notice disappearing. It will be there forever, like some implacable foe, until one day you will wake up and it is much reduced. The key is just staying on it.

[valadil]

Your weight and your calories don't really add up.

TY for all the advice. My guess is that I've been failing at estimating exactly what a serving is and that's been undercutting my calorie count. That's also good to know that the belly fat disappears last. I've been watching that area mostly and that's probably why I get discouraged. I should pay attention to other areas instead of just focusing on the gut.

[TFT]

Football training restarts up in about a month, and I want to be in somewhat shape for that.(especially considering it gets up to 100 degrees or so where I live) I shirked it off during June, and want to get in somewhat shape before football.

Mainly I need to get my endurance up, but I also need to work on my strength(for that, im probably going to steal Theli's workout. I'm guessing mainly running. Any help I get would be appreciated.

[Bhu]

Well...I could learn to swim :smallbiggrin:

Assuming I can find somewhere nearby.


<(lives in small town where most water is unhealthily polluted)

[Serpentine]

With your injuries, you will have to watch your diet. You don't need to give up food, but just make good choices regarding the foods you do eat. Just remember that it is ok to cheat every once in a while. Cheating and eating something you really like is essential to not becoming burnt out on your diet.Heartily agree with this, more or less. I kinda go with "don't go on a "diet", just have a good diet/eat well", and it doesn't matter what you do occasionally, what matters is what you do most of the time.

If counting calories is too much of a pain in the butt (It is the best way though), you can just stick to my favorite rule of thumb, which is when you go shopping, to just shop on the perimeter of the supermarket, and avoid the aisles.My mum used to say that it should look as much as though it came straight from the ground as possible: Seeds you can recognise, nuts still in the shell, fresh fruit and vegies, unprocessed meat, etc. etc.

Good news: I lost about 3 or 4kg (90 -> 86ish) in the space of a week or two.
Bad news: I lost it by not eating and getting my exercise through sobbing.
Good news: I've kept it off even after calming down and returning to more or less normal eating habits.
Relevant/ambiguous news: My appetite's still not quite back to normal (i.e. big), and my sleeping patterns (i.e. late to bed, late to rise) means I kinda keep missing meals.
Prospective news: Got to get back into the habit of walking up the hill to work!

[potatocubed]

Day 3 - Chair Dips

Quick question about this one - the rest of the routine looks like a pretty good plan for me (I'm in the same 'no time, no equipment' boat) but I don't have two chairs. I have one chair, and it's an office chair with wheels that will do me serious harm if I try to lean on any non-standard part of it. :smalltongue:

So... is there an alternative I can replace it with?

[TheMeanDM]

TY for all the advice. My guess is that I've been failing at estimating exactly what a serving is and that's been undercutting my calorie count. That's also good to know that the belly fat disappears last. I've been watching that area mostly and that's probably why I get discouraged. I should pay attention to other areas instead of just focusing on the gut.

How to estimate Serving Sizes of "stuff":

1½ ounces of natural cheese(1 serving) = 3 dominoes
or
1 wrapped slice of cheese = 1 serving

2-3 ounces (oz.) of cooked lean meat, poultry, or fish = a pack of playing cards, a pack of cigarettes, or a cassette (1 serving)
or
1 breast of chicken = 4 oz
1 chicken thigh = 2 oz

½ cup of cooked dry beans = regular light bulb (1 serving)

2 tablespoons of peanut butter = size of a golf ball (1 serving)

1 cup of raw leafy vegetables = 4 lettuce leaves (1 serving)

½ cup of other vegetables, cooked or chopped raw = regular light bulb (1 serving)

1 medium apple or orange, 1 small banana = average women's fist (1 serving)

½ cup of chopped, cooked, or canned fruit = regular light bulb (1 serving)

1 cup of cooked cereal, rice, or pasta = tennis ball (2 servings)

1 bagel = size of a hockey puck

1 medium potato = the size of a computer mouse

********
1 ounce of cheese is about the size of your thumb

A teaspoon of margarine is about the size of your thumb tip

1 cup of milk, yogurt or chopped fresh greens is about the size of a small hand holding a tennis ball

1 oz nuts or small candies:
About one handful

2 oz chips or pretzels:
About two handfuls

1 cup: About the size of a man's fist

A ½ cup of cut fruit, cooked vegetables, pasta, rice is about the size of a rounded handful

3 ounces of meat, poultry, or fish are about the size of a women's palm

1/2 cup of cut fruit, vegetables, or pasta is about the size of a small fist

One ounce of snack foods--pretzels, etc. equals a large handful

[Crow]

Football training restarts up in about a month, and I want to be in somewhat shape for that.(especially considering it gets up to 100 degrees or so where I live) I shirked it off during June, and want to get in somewhat shape before football.

Mainly I need to get my endurance up, but I also need to work on my strength(for that, im probably going to steal Theli's workout. I'm guessing mainly running. Any help I get would be appreciated.

If I remember Hell Week correctly (it's been a long time), most of the things they are really going to try to get you to puke at will be running and bodyweight exercises.

Run uphills (doing sprints and distance running), and do lots of push-ups, sit-ups (maybe crunches), and maybe pull-ups.


Quick question about this one - the rest of the routine looks like a pretty good plan for me (I'm in the same 'no time, no equipment' boat) but I don't have two chairs. I have one chair, and it's an office chair with wheels that will do me serious harm if I try to lean on any non-standard part of it.

So... is there an alternative I can replace it with?

Anything of comparable height that will support your weight. You can use a couch (though the squishiness makes it difficult), or your car bumper for example. Anything that is one piece, you will not be able to dip between, so your arms will be a little further back (they will be back a bit with two chairs too, but moreso with any one-piece support). Still it will pretty much hit the same muscles, with some variation.

[Wayril]

One word: shoulders?

I can not find a single shoulder excerise that I enjoy doing. I can't stand the discomfort around my neck so even though I try from time to time my shoulders are quite weak. (I feel awkward trying to breath while doing the shoulder press which doesn't seem to be a good thing) Suggestions or at least which do you find most effective for shoulders? Thanks.

[TheMeanDM]

You could do shrugs.

Hold the dumbells in your hands, let them "hang" by your waist. Then just shrug your shoulders forwards/backwards.

[TheMeanDM]

Football training restarts up in about a month, and I want to be in somewhat shape for that.(especially considering it gets up to 100 degrees or so where I live) I shirked it off during June, and want to get in somewhat shape before football.

Mainly I need to get my endurance up, but I also need to work on my strength(for that, im probably going to steal Theli's workout. I'm guessing mainly running. Any help I get would be appreciated.

Things that I remember doing "on field":
Cut-aways/Up-Downs (hustle in place, then drop on the ground, basically doing a push-up, get back up as fast as possible...rinse and repeat)
Wind sprints (40 yard sprints)
Uphill run (forward and backwards)
Tire runs (can do without the tires, just high-step for 10 yards at a time, or so)
Distance running (we would do up to 10 laps around the field depending on the day)

I don't remember the name for them, but the workout we hated the most was combining the Cut-aways and sprints. Start at the goal line, do a cut away. Run to the 10, do a cut away. Run back to the goal line, do a cut away. Run to the 20, do a cut away....etc. We would work all the way down the field.

Those sucked, but they were endurance builders!

Weight training:
Squat (4 sets) Reps: 12,10,8,8
Upright Row (3 sets) Reps: 8
Wide Grip Pull Up (3 sets) Reps: Max you can do
Incline Bench Press (4 sets) Reps: 12,10,10,8
Close Grip Bench Press (3 sets) Reps: 6-8
Military Press (3 sets) Reps: 8
Standing Barbell Curl (3 sets) Reps: 8,8,6
Decline Dumbbell Situps (3 sets) Reps: Max you can do

[Crow]

One word: shoulders?

I can not find a single shoulder excerise that I enjoy doing. I can't stand the discomfort around my neck so even though I try from time to time my shoulders are quite weak. (I feel awkward trying to breath while doing the shoulder press which doesn't seem to be a good thing) Suggestions or at least which do you find most effective for shoulders? Thanks.

Google an exercise called the "Javorek Complex". That should be able to get you started. I seem to get the most bang for my buck doing shoulder press and push-press, as well as handstands. push-ups and incline presses (I know, chest exercises) engage your shoulder a bit as well if you're not wanting to do the above. Dumbell swings are good too.

[Ranna]

I have a question, earlier in the thread you mentioned getting 30 mins of intense work out each day.

Thats cool except what level is intense at? Is it light persperation or back drenching torrent? Is it breathing heaviliy but still being able to talk a bit or trying to catch your breath whenever you can?

I just don't know.

And finally I have a problem area in my calf muscles, they "tone" up very fast when I am doing any sort of areobic or running type stuff, they quickly become bulky no matter how many stretches I do to try to avoid it what can I do to avoid making my calves look even fatter?

*End calf complex*

[Crow]

I have a question, earlier in the thread you mentioned getting 30 mins of intense work out each day.

Thats cool except what level is intense at? Is it light persperation or back drenching torrent? Is it breathing heaviliy but still being able to talk a bit or trying to catch your breath whenever you can?

I just don't know.

Intense will vary between individuals as far as load is concerned, but for me it is somewhere around "back drenching torrent" (shirt on, in BDU pants), and "good amount of sweat (shirt off, shorts). The only talking I do is between sets, when I am also "trying to catch my breath".

Your best bet is to monitor your breathing. If you can give somebody more than a one or two-word answer to a question, you can work harder. In between sets, you should require a moment to catch your breath before giving any long answer.


And finally I have a problem area in my calf muscles, they "tone" up very fast when I am doing any sort of areobic or running type stuff, they quickly become bulky no matter how many stretches I do to try to avoid it what can I do to avoid making my calves look even fatter?

*End calf complex*

Stretching won't really prevent your calves from getting larger as far as I know. It sounds like you just have a genetic issue (There is a competitive bodybuilder who's name I can't recall who has amazing calves which make the rest of his legs look small...he never works them. He still looks great though. One of my co-workers has magnificent forearms...never works them. And another has legs that explode whenever he starts working his lower body...it must be nice).

If you have nice toned calves, I wouldn't worry too much about it. Be proud of your nice calves. Even if you think they look bulky, I am sure they are not as noticable as you think.

Though that advice doesn't help you all that much, I am sure.

One thing you could do is try to build muscle in your thighs and buttocks to make them look bigger, and by comparison, your calves smaller. A little extra muscle on your legs can have a big (positive) effect on how the rest of your body looks.

[adanedhel9]

So, Crow, I started doing the no-time no-equipment workout, and, obviously, I haven't gotten used to it since I missed my chair dips last night. Just completely forgot about them.

So, what do I do now? Do I continue on as if I hadn't missed them? Do I try to squeeze them in before situps tonight? Do I replace the sit-ups with the chair dips and push everything else out? How much of a difference does it make?

[Crow]

I'd just tack them on before or after your next workout if you have time.

[Crow]

Added ObsidianRose's workout.

[Capfalcon]

Hey, Crow.

I just want to say that you are the freaking man!

I've started doing the "No time, No equipment, No problem!" excercise, and, while I'm not too out of shape, I'm 6'0" and 230, so there is some room for improvement :).

Seriously, thanks a lot!

[Grynning]

Let me join the others in thanking you for this thread, this is some good stuff (a lot of which I did not know)!

I have 3 questions:

1) Multi-vitamins/supplements: Right now I take a multi-vitamin (store brand) and an Omega-3 supplement. I was wondering if you knew whether the Omega-3's actually do anything, for one, and two, if there were other supplements (preferably inexpensive and not, y'know, hormone based) that you would recommend.

2) Quitting smoking. I've tried a couple times, but nothing works, I always end up buying a pack before too long. The fact that half of my coworkers smoke doesn't help. Any advice?

3) The "perfect push-up" dohickies (little handles on swivel casters, attached to a friction pad to put on the floor). My roommate bought them, and I find them somewhat uncomfortable. Do you think they're worthwhile or am I better off doing push-ups the old-fashioned way?

[Dragonrider]

If you have nice toned calves, I wouldn't worry too much about it. Be proud of your nice calves. Even if you think they look bulky, I am sure they are not as noticable as you think.

Though that advice doesn't help you all that much, I am sure.

One thing you could do is try to build muscle in your thighs and buttocks to make them look bigger, and by comparison, your calves smaller. A little extra muscle on your legs can have a big (positive) effect on how the rest of your body looks.

At the moment I have been doing quite a lot of aerobic exercise - either running 3 miles or playing tennis for 1.5-2.5 hrs every day - and both my thighs and calves have gotten thicker as a result. I suppose it could be seen as a positive thing but I find it frustrating because it means my jeans are tight...not that I have great body image anyway. I think female and male standards of what looks good are somewhat different. :smalltongue:

[Crow]

Let me join the others in thanking you for this thread, this is some good stuff (a lot of which I did not know)!

I have 3 questions:

1) Multi-vitamins/supplements: Right now I take a multi-vitamin (store brand) and an Omega-3 supplement. I was wondering if you knew whether the Omega-3's actually do anything, for one, and two, if there were other supplements (preferably inexpensive and not, y'know, hormone based) that you would recommend.

2) Quitting smoking. I've tried a couple times, but nothing works, I always end up buying a pack before too long. The fact that half of my coworkers smoke doesn't help. Any advice?

3) The "perfect push-up" dohickies (little handles on swivel casters, attached to a friction pad to put on the floor). My roommate bought them, and I find them somewhat uncomfortable. Do you think they're worthwhile or am I better off doing push-ups the old-fashioned way?

1. I'm not an expert on vitamins as I try to get as much sustenance from regular diet as possible, so I can't really vouch for the effectiveness of Omega-3's, though I hear good things. As for other supplements, it really depends on what you're trying to achieve. I always recommend glucosamine/chondroiten (sp?) for joint maintainence though, whether you have joint problems or not. Bear in mind they haven't *proven* that it helps, but my personal experience and the experience of those I know who have taken it say it does. =) For avoiding joint injury and for treating it (usually takes 4 weeks or so before you notice any difference). Anyhow, I've gone on a tangent, and like I said, I'm not an expert. The folks at www.bodybuilding.com (http://www.bodybuilding.com) really know their vitamins and supplements though, so maybe you can get some advice there.

2. Unfortunately I can't help you there, but maybe somebody on this forum can. I wish you the best in your effort, though.

3. Everybody I know who has the perfect push-up (or in my case, the Costco knock-off ones) loves them. The first time I used them, I only got to about 1/2 of my normal max, and it did feel uncomfortable. But after using them a few times it became more natural, and I really started to appreciate them. The only thing I noticed was that it didn't really seem to help my regular push-up numbers, so now I do them both ways (as does a friend of mine). All in all, I'd say they are worthwhile as you definitly recruit some muscles which otherwise don't get as much work during a push-up. Use them if you have them, but don't give up regular push-ups altogether. You always profit by varying your workouts.


At the moment I have been doing quite a lot of aerobic exercise - either running 3 miles or playing tennis for 1.5-2.5 hrs every day - and both my thighs and calves have gotten thicker as a result. I suppose it could be seen as a positive thing but I find it frustrating because it means my jeans are tight...not that I have great body image anyway. I think female and male standards of what looks good are somewhat different.

I had the tight jean problem trying some on the other day. All the pants I liked of my waist size felt tight in the thighs...but they loosened up with wear =) Look at it this way; Your legs my be bigger, but they look better.

[Crow]

Added Crow's Workout.

[Felixaar]

So, I've been actively working out for atleast two weeks now, nearing three, along with the fact that I have really dropped back my eating over the past month.

Example, I used to eat three good meals a day and snack in between - rarely fruit. Now a days I will eat one good meal a day and eat something light - say, a sandwich or something sweet. I don't have snacks outside of maybe an apple. As far as working out I started doing a hundred sit-ups, a hundred push-ups, and a hundred squats each morning.

It seems to be working fairly well. My arch-nemesis, the Door, is much easier to swing open (though enter/exit signs and locks still confuse me) and my weight seems to be slowly coming off (in the past two months I've lost seven or eight kilograms/fifteen or nineteen pounds), and my arms have really toned up. Seriously, I look even more incredibly handsome than I did before *winks upwards at DR* Leg's seem to be coming along too.

Only problem is the gut - it looks more or less the same as it did when I started and I am annoyed. Ofcourse it is gradually losing weight but I get the feeling it's going to be a long time before I lose the stomach and gain ze musculls. I've also got some annoying bits around my chin and neck. Advice?

[Crow]

My tip is to be patient. It will peel off sooner or later, but you won't notice drastic changes in just a few weeks. If you want to speed up the process, you can start start running prior to the calisthenics.

[Felixaar]

Cool, thanks.

[Mustiado]

Hey guys,

Partially because of this thread, I did my first cardio work out in almost a decade. I walked briskly/jogged for 20 minutes, doubling the pace I started at.

I just wanted Crow to know that this thread pushes people to do more, and I don't want it to die. SO, kinda pathetic start/okay story combined with a bump. Keep working people!

[AKA_Bait]

Hey cool! Awesome!

I'm in favor of getting a free personalized workout plan!

So, here's what I can tell you about me and what I want:

I'm around 6'1" and something like 180 - 185lbs, although it's been a while since I got weighed. Last time I was around 175 and I know I've put on a little bit since then. As for equipment, I think I have a few 5 or 10 lb barbels someplace and my fiance has an eliptical machiene I can use if I want to. Beyond that, nothin.

I've recently started doing a few of the ones in this book (http://www.amazon.com/Miracle-Seven-Amazing-Exercises-Minutes/dp/1932458174)but not really in any set pattern as well as some traditional crunches. Prior to that I had not really exercised in years other than the occasional baskeball pickup game or moving furniture. I'm not looking for any particular set of results other than general better fitness and perhaps a slight reduction in waistline (old pants no longer fitting is why I started doing some of the ones from the book). I'm starting to quit smoking, so anything that works with stress reduction also is a good thing. :smallbiggrin:

I don't really know what my max sit-ups, squats, etc are but I can find out for you if you want me to. I've just never timed them. That's with the exception of the pull ups, as I don't have a bar.

Thanks Crow! You rock!

[Fin]

Hey Crow try this one on for sixe. I'm 6'4" and 230lbs. My main two problems are endurance, this is the one i mainly want to improve. I can run approximately a mile before I hit 'the wall' and then who knows how much further after that. My other issue is that although I am not what anyone would consider fat, there is a slim layer of flab all over my torso that seems to not want to ever go away. Basically i'm wondering what exercise would best give me muscle definition on my torso and obviously shed the fat that has set-up shop there!

I have no access to equipment but I am more thanwilling to go running. Otherwise I think its gonna be down to bodyweight exercises. My squats/sit-op/push-ups are all fairly average I don't struggle over a minute and can keep doing them all without slowing for perhaps a couple of minutes. :smalltongue: I don't have a pull up bar.

Thanks in advance for any information you give me

[Crow]

Hey cool! Awesome!

I'm in favor of getting a free personalized workout plan!

So, here's what I can tell you about me and what I want:

I'm around 6'1" and something like 180 - 185lbs, although it's been a while since I got weighed. Last time I was around 175 and I know I've put on a little bit since then. As for equipment, I think I have a few 5 or 10 lb barbels someplace and my fiance has an eliptical machiene I can use if I want to. Beyond that, nothin.

I've recently started doing a few of the ones in this book (http://www.amazon.com/Miracle-Seven-Amazing-Exercises-Minutes/dp/1932458174)but not really in any set pattern as well as some traditional crunches. Prior to that I had not really exercised in years other than the occasional baskeball pickup game or moving furniture. I'm not looking for any particular set of results other than general better fitness and perhaps a slight reduction in waistline (old pants no longer fitting is why I started doing some of the ones from the book). I'm starting to quit smoking, so anything that works with stress reduction also is a good thing. :smallbiggrin:

I don't really know what my max sit-ups, squats, etc are but I can find out for you if you want me to. I've just never timed them. That's with the exception of the pull ups, as I don't have a bar.

Thanks Crow! You rock!

How much time do you have available? Just at a glance, I think the workout I made for Obsidian Rose would be a good fit for you. If you could give me your push-up, sit-up, and squat numbers (max reps in one minute), I could tweak it more for specifically for you. How much do you run?

Also, as you are trying to quit smoking, have you thought about setting up a heavy bag? It's a great way to work off stress, and is also one of the best workouts you can do in your own garage. Boxing a bag for 12 rounds can really get you results. It really is a whole-body workout, even though you might not guess it.


Hey Crow try this one on for sixe. I'm 6'4" and 230lbs. My main two problems are endurance, this is the one i mainly want to improve. I can run approximately a mile before I hit 'the wall' and then who knows how much further after that. My other issue is that although I am not what anyone would consider fat, there is a slim layer of flab all over my torso that seems to not want to ever go away. Basically i'm wondering what exercise would best give me muscle definition on my torso and obviously shed the fat that has set-up shop there!

I have no access to equipment but I am more thanwilling to go running. Otherwise I think its gonna be down to bodyweight exercises. My squats/sit-op/push-ups are all fairly average I don't struggle over a minute and can keep doing them all without slowing for perhaps a couple of minutes. I don't have a pull up bar.

Thanks in advance for any information you give me

Dude, if you can do pushups for a couple minutes without slowing, you are my hero.

Anyways...

The best way to shed that fat that hangs on is by tailoring your diet in conjunction with exercise. As you don't have any equipment, running is going to be your best shot, which is a problem if you hit a wall at 1 mile. The key to getting past that "wall" is not to run for distance, but to run for time. Start with something that you know you can do, for example, 10 minutes. Run at a pace that you can maintain for the entire 10 minutes. It's not a race, and you have to run 10 minutes no matter how far you go. Do this 4 times per week, and add 2 minutes every week. It's a slow but steady increase that should get you past the wall.

For your midsection, stick to sit-ups, flutter kicks and back extensions, avoiding crunches.

Diet-wise, stay away from sugars and drinks that are loaded with sugars. You don't have to swear them off, but just keep your intake to a modest level. Avoid extra carbs when you can. For instance, there is no need nutritionally to eat garlic bread with pasta, or corn with potatos. Be sure you are getting protein to maintain your muscles.

[Crow]

edit: Nevermind, the name was in the email. I can't imagine why I missed it the first time! :smallwink:

Thanks for the video greeting...and your body looks great. :smalltongue:

[Crow]

Added ChronicLunacy's workout.

[Durp]

I'm incredibly light, but i have a bigger gut than people twice my weight.

[Crow]

You might be Skinny-Fat.

[dish]

Crow: is there any official recommendation or regulation about the appropriate temperature and humidity for a commercial gym? I am getting so sick and tired of trying to work out in what feels like a sauna. It's really uncomfortable, so I wondered if there were any guidelines out there. (I will try google, just thought you might know.)

[Felixaar]

Huh. On the "pushups for minutes without slowing" thing, I'm now doing 200 a day in 50-pushup bursts... they're quick ones though. I should time myself...

It's working anyway. My arms are looking sexily toned...

Hi ladies :smallwink:

[Crow]

Crow: is there any official recommendation or regulation about the appropriate temperature and humidity for a commercial gym? I am getting so sick and tired of trying to work out in what feels like a sauna. It's really uncomfortable, so I wondered if there were any guidelines out there. (I will try google, just thought you might know.)

I don't know that there is any official regulation about such things. Your best bet is to work out at a temperature which is comfortable for you. I prefer it to be as cool as possible, while the fat bastard on the stairstepper at my gym prefers it to be about 90 degrees (and he wears a sweater!).

Also, When working indoors, I seem to perform better at about 64-68 degrees, as do the people I have worked out with. As the temperature goes up, starting at about 75 degrees, performance tends to fall off. There seems to be very little variation when working out outdoors until the temperature reaches extremes in either hot or cold.


Huh. On the "pushups for minutes without slowing" thing, I'm now doing 200 a day in 50-pushup bursts... they're quick ones though. I should time myself...

It's working anyway. My arms are looking sexily toned...

Hi ladies

Good for you, man! That's pretty good. If they start to get too easy, start going to failure and adding some weight. If you add weight, you can NOT lock out at the up position to put more load on your chest muscles to build your chest more as well.

[Crow]

Added afroakuma's "Pretty Boy" workout.

[StBishop]

Google an exercise called the "Javorek Complex". That should be able to get you started. I seem to get the most bang for my buck doing shoulder press and push-press, as well as handstands. push-ups and incline presses (I know, chest exercises) engage your shoulder a bit as well if you're not wanting to do the above. Dumbell swings are good too.

Also; there's this exercise I learned in Judo, which builds your Deltoids up heaps (the muscles that are on your shoulders pointing out).

I find it's best to do with someone else if at all possible because I'm competetive to a fault.

All you need to do is hold your arms out at a 90 degree angle from your body to the sides (not in front or behind) for as long as possible. Try to aim for about 2 mins at first, longer if you think you've got pretty good muscle endurance.

It'll feel uncomfortable pretty quickly the first couple of times, and i would suggest stetching out your muscles but swinging your arms in large circles before and after doing it.

Once you start to feel that you should give up, make tiny flapping movements and draw tiny tiny circles with your finger tips, this will make it a bit worse but the movement will disperse the lactic acid a bit, making it easier in the long run.

If it hurts stop immediately and stretch. I've never known anyone to get hurt by it but then again I've only really trained with national level black belts and children (Everyone in my town took it up at a young age or not at all. Exept me :smallfrown:)

[Bhu]

Hi all. I used to be in pretty decent shape years ago, and then fractured three thoracic vertebrae and herniated a lumbar disc. Since I was stuck in bed doing nothing, and couldn't afford to eat right, I packed the weight on quick. Money for food is still a lil twitchy sometimes. But at the moment I am 5'11" and weigh 271 lbs. My blood pressure and sugar are up, and it's causing me troubles. Complicating my abilities to work out are that I have carpal tunnel syndrome in both hands, feet that are completely flat, the possible beginnings of arthritis in my lower back and neck (they're testing to see what it is now), fibromyalgia, and some problems causing my legs and feet to go numb (I just got an EMVG and am awaiting results. The doc thinks I either have pinched nerves in my feet or Tarsal Tunnel Syndrome). So basically my back is shot, and my knees hurt on the best of days as my job is packing freight for 12 hours a day on a concrete floor. I've been told to try water exercises by the doc but I haven't been able to find a pool near me that would be open due to my working odd hours.

My doctors have been giving me conflicting advice. They don't want me to lose more than a pound a week as they consider that unsafe, but tell me that I need to drop as much weight as I can as fast as I can. They also want to cut my calorie intake drastically (they want to lower me from about 3000 calories to 1800), which would leave me unable to do my job, but then tell me to eat things like peanut butter and other fatty foods. And according to the weight chart in the docs office, I should be 180 pounds. I haven't been 180 pounds since grade school. I'm very barrel chested, and 230 is the lowest I've been since high school when I was in decent shape. Somehow he believes I will meet this goal by walking half an hour every other day. But my metabolism is slow, and to get weight down the last time I worked out I exercised with a former Navy Seal instructor (which led to the original spinal injury). Even if the metabolism wasn't slow, doing the math tells me the walking isn't gonna cut it. So somehow I need to figure out how to drop about 50 pounds as quickly as I can while still being safe.

At the moment I just have a few dumbbells but I may have access to some money to buy stuff soon.

Edit: Just realized I'd posted a while back too. Sign number 40 my doc has me on too many meds...

[Karoht]

Let me join the others in thanking you for this thread, this is some good stuff (a lot of which I did not know)!

I have 3 questions:

1) Multi-vitamins/supplements: Right now I take a multi-vitamin (store brand) and an Omega-3 supplement. I was wondering if you knew whether the Omega-3's actually do anything, for one, and two, if there were other supplements (preferably inexpensive and not, y'know, hormone based) that you would recommend.

2) Quitting smoking. I've tried a couple times, but nothing works, I always end up buying a pack before too long. The fact that half of my coworkers smoke doesn't help. Any advice?

Some of the withdrawl symptoms have been linked to diet, if only with casual relationship. Vitamin C gets a lot of press as do antioxidents as miracle foods. I was told by some nutritionists that if you are really having cravings for nicotine, try downing some OJ. Seriously, this is a buying habit too. If you are about to buy a pack of smokes, buy a thing of orange juice instead. This is also good because nicotine cravings can also throw off your bodies insulin and blood sugar levels, so tossing in some OJ can help level that off.

Maybe check the amount of vitamin C in your multi-vit. Check out iron as well. Iron has something to do with nicotine and withdrawl as well. If you are taking a multi-vite, you might have too much iron or not enough.

And don't forget, some smokers have an oral fixation, so keep some candies around.

That should help a bit.

[Crow]

Added Kalaska'Agathas' workout.

[Brother Oni]

Huh. On the "pushups for minutes without slowing" thing, I'm now doing 200 a day in 50-pushup bursts... they're quick ones though. I should time myself...


If you're finding them a bit easy, I can suggest two other ways of doing pressups that will help muscle development.

The first is a kickboxing one - with your hands, make an equilateral triangle shape, with your thumbs as the base and your hands as the other two sides right underneath your chest. Angle your elbows out, then just go up and down.

The second one is a Southern Mantis pressup, which works the triceps almost exclusively. It's a little hard to explain with just words so I'll try and edit this post later with some diagrams.

I'm only suggesting these as I can do a 50 pressup burst in just under a minute, but find these other pressups much more difficult to do.

[Crow]

You can also do planche-style pushups. For those, your hand placement is at just about waist level.

Then there's also dive-bomber pushups (just google them).

[Brother Oni]

Crow's comment on googling Dive-bomber pushups reminded me about Youtube, and I've found a video of Mantis pressups (http://www.youtube.com/watch?v=dG0k_HInSSg).

As noted in the comments, the guy doesn't have the best form - he needs to go a lot lower (elbows need to be 90 degrees at the bottom, his elbows aren't in line with his hands on the initial part, plus he needs to keep his elbows next to his body throughout the whole exercise (they go wide a fair bit, especially on the reverse bit), but it shows the principle well enough.

---

To Crow:

Is there anything you recommend for working the back that can be done with free weights or things you can use at home? I think I've been focusing the front too much as I've noticed I'm looking more like a forward slouching Neanderthal recently.
While exercise won't fix the Neanderthal part, at least I can have proper posture. :smallbiggrin:

[Crow]

Is there anything you recommend for working the back that can be done with free weights or things you can use at home? I think I've been focusing the front too much as I've noticed I'm looking more like a forward slouching Neanderthal recently.
While exercise won't fix the Neanderthal part, at least I can have proper posture. :smallbiggrin:

There's a lot of stuff you can do with free weights for your back. As far as things at home....well there's always pullups on whatever supports your weight, backpacks full of rocks/books or a box of printer paper for deadlift, bent-over rows, etc.

I would recommend you check out bodybuilding.com and go to the supersite. They have an exercise section where you can select what equipment you have, and what muscle groups you want to work, and it lists exercises that hit those groups with what you've got. It's really cool, and you'll find exactly what you're looking for there.

[Brother Oni]

Excellent, thank you very much. :smallbiggrin:

[Karoht]

Well, I'm now hitting the gym 3x a week and swimming 20 lengths after each workout. Doing great so far.

However, I noticed that my wrist strength is really suffering for some reason. I've tried using those grips that you squeeze, but they're soft as butter to me. Yet when I pick something up like a crowbar my wrist just feels like a wet noodle.

[Crow]

Sounds like you need to work your forearms. Try some forearm curls with dumbells or a barbell (both palms up and palms down).

[AtomicKitKat]

I can sort of do anywhere from 3-6 chin-ups(depends on how many days it's been since I've done a daily chin-up routine), or do back and forth on the monkey bars for a couple of minutes. That's not quite the big problem(for several years though, I couldn't do pull-ups until after going back for 2 months of 2-3 times a week workouts in the army). To pass my physical fitness test, I'm going to need to get under 13 minutes on a 2.4 km(about a mile and a half) run. I just turned 30, or the timing would be under 12.20. The last time I took the test was at the start of November, and I didn't finish the run(mild breathing difficulties plus leg pains, see below). Prior to that, the last time I'd run was in August, after the aforementioned 2 months of mandatory training. That time, I finished in 13m39s(which would have been a whole minute over timing at that age, now, it would be 39s over).

Re: Leg pains. I'd sprained both ankles in separate incidents, the right one in 2006, the left one in 2008. Both times, I'd walked for a fair bit shortly after the injury, only to suffer much worse pain 12 hours after the injury(even after applying ice/cold items to the swelling immediately after). I suspect the ligaments and tendons didn't heal straight, and likely never will unless I get to the point where I can afford the time and money to get micro-surgery+bed rest for a month or 2. I can both walk and run for short distances, but due to the natural compensation that my body incorporates into my gaits, after a certain point, the endorphins and mental blocks just stop working, and the pain kicks in. Regarding the running, after sufficient training(again, the 2 month thing), I can usually run non-stop for 1.5-2km(unless I've had a recent lung infection, and/or the air quality is very poor), but then I hit the proverbial wall, and limp along till the last 100m, before I drop to my knees for the final sprint. For the 1.5-2km, I usually spend the last 400-800m of it using mental "tricks" I've developed over the years to keep going(ie, the "wall" is only partially solid, but starts showing up around the 800-1000m mark).

Time: I am out of the house for approximately 12 hours a day(9-9.5 hours at work, the remaining time spent travelling to/from), 6 days a week. I leave the house shortly before noon, come back late at night. If it's not raining, I try to do as many pull-ups at the fitness corner on the ground floor as I can(with whatever I'm carrying in my bag at the time), otherwise when I get home, I may do the same, sans clothes/bag(I have a bar in the bedroom door frame, but it's a little low).

Physical characteristics: 5'8"(173cm), 141lb(63kg). Skinny, but with a bit of a gut(and an appetite that sort of matches it).

PS. I like running, but hate having to run, especially long distances. I guess what I want is something that will let me run for a much longer distance, at the same level of enjoyment that I have for short bursts(around 100-300m).

[Crow]

Well if you're trying to build capacity, you could try running shorter distances, like 400m (1 lap), then doing some high-intensity bodyweight exercise (like burpees) after each lap.

Run the 400m literally as fast as you can, and do it four times with 25 burpees after each lap and you should see a huge improvement when you switch to a "slow" 2 miles.

2 miles in 12:20/14:00 sounds like what you need for a "perfect" score on the run. 6:10 pace for 2 miles is screaming for most guys. Even 7:00 is pretty good. I never got a 6:10 pace for 2 miles, and I had a physically-intensive job.

[AtomicKitKat]

2 miles in 12:20/14:00 sounds like what you need for a "perfect" score on the run. 6:10 pace for 2 miles is screaming for most guys. Even 7:00 is pretty good. I never got a 6:10 pace for 2 miles, and I had a physically-intensive job.


Thanks, I'll try adding the burpees. 400m at top speed should probably feel pretty good.

http://en.wikipedia.org/wiki/IPPT_Award_Badge

Basically, need to hit Grade D in all categories to pass, C for Silver, B for Gold. I was kind of hoping I could at least hit Silver once from ages 25 to 29, but that never occured(couldn't even pass, although I came close to Silver many times, but for the run).

2 miles is 3.28km. Assuming a 12 minute timing for 2.4, that's a 16 minute 24s timing for 2 miles, or 8m 12s/mile. So an average running speed of 7.3 miles/12 km an hour.